Free Lean Legs Workout (eBook) – Day 1

free lean legs workout

Last updated on September 17th, 2019 2:01 PM

If you’re here you’re probably struggling with getting lean legs, especially if you find it easy to gain muscle in your lower body.

You might have done all the ”best workouts for lean and slim legs” that are typically recommended, but you ended up bulkier, or with some stubborn fat on your thighs you just can’t get rid of

I know what that feels like. Working out and seeing your legs getting bigger rather than smaller can be very frustrating.

In the past, I have struggled with under-eating and overexercising, and then with over-eating and doing the wrong exercises which made me bulky. Neither of these made me happy with my body. 

After a lot of testing and research, I designed my own workout and nutrition plan focused on getting lean and toned body in a healthy and balanced way. And I couldn’t be happier!


If you’re trying to get skinny legs, you need to:

1. Reduce overall body fat by doing more cardio

For cardio workouts, please read my blog post on How To Get Lean Legs With Proper Cardio.

2. Do the proper resistance training

You must do the right kind of resistance training that will tone your legs without adding bulk in the process. 

3. Avoid doing workouts that will add bulk to your thighs and hamstrings

All of the exercises below are from my 3 Steps to Lean Legs Program and they are specifically designed for slimming down your legs without getting bulky.

They might look easy, but you definitely feel them and they get results! I know this style of exercise is not for everyone, but if a lean and toned look is what you are after, then these are perfect.

Lastly, there are no squats, burpees and other workouts that are known to cause bulky legs, especially for some body types.

Let’s cover the resistance training for getting thin legs in more details.

Bonus Tip: I would also advise you to find out what your body type is. There are 3 main body types and they all lose weight and build muscle differently.

I have created a Body Type Quiz which will help you learn your body type in just 2 minutes. And it’s completely free! :)


  • Complete each exercise in Circuit 1 three times (so you do exercises 1, 2 and 3 straight after each other – not exercise 1 three times).
  • Do each workout for 45 secs.
  • Once you have completed the 3 exercises, rest for 30 seconds.
  • You should do 3 rounds in total.
  • Complete circuit 2 in the exact same way.





For this one, you’ll need a gliding disc. If you don’t have a gliding disc, you can use a small towel or a paper plate. I’ll put a link below to the gliding discs that I use.

This exercise will give you beautiful, lean and toned legs without bulking. Your legs will be stronger but still feminine. And it will help you build stability and coordination.

best workouts for lean legs

Do 45 seconds on each leg.


skinny legs workout for slim and toned legs

This exercise combines the benefits of yoga with the amazing upper body and core benefits of push-ups.

You’ll work on your upper body and inner core muscles, and lengthen and stretch through your upper and lower body.


best workout for toned body

This exercise will help you slim down your legs without making your thighs bulky. And it’s a great workout for your core and abs.

I used ankle weights to make it a bit more challenging – I’ll also put a link to these below.



Dokey kicks are great for building your booty without growing your thighs. Do  4 regular, 4 to the left and 4 to the right.

best skinny legs workout

Do 45 seconds on each leg. Use ankle weights to make it a bit more challenging.


Boxing is great for toning your arms without making them bulky. Victoria Secret models also love boxing.

best workouts for lean body

In this exercise I also recommend using ankle weights for extra resistance.


This is a fantastic core and abdominal strengthening workout. It will also work your legs without making them too muscular.

slim legs exercise

Use yoga mat for comfort.

If you are interested in buying ankle weights and gliding discs, I use these ones: ankle weights and gliding discs.


If you are looking for a workout to help you slim down your legs and tone up your body without getting bulky, my 3 Steps to Lean Legs Program will help you do just that!

I know from my own experience how frustrating it is to train hard and end up with results that you didn’t want.

That’s why I created three versions of my program, one for each of the three body types. That way you can be certain you’re going to get the best possible results!

My program includes cardio, a complete 8-week meal plan and the style of resistance training that you saw in this blog post. 

Also, the resistance training part of my program now has FULL-LENGTH videos that you can follow from warm up to cool down.

And as always, if you have any questions, please feel free to ask! 

Love Rachael xx

Picture of Rachael

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

174 comments on “Free Lean Legs Workout (eBook) – Day 1”

    Sonia says:

    Good morning. I seem to be between an endomorph and mesomorph. (I have done the quiz 3 times) Which programs is best?


      Tijana - Lean Legs Support says:

      Hi lovely,

      Thank you for reaching out! :)

      If you are a mix of endomorph and mesomorph, Rachael usually suggests doing the endomorph Program. <3


    Kizz says:

    How many times a week do you have to do these circuits?

      Tijana - Lean Legs Support says:

      Hi lovely,

      For maximum effects, Rachael recommends power walking for 45-60 minutes 5-6 days a week, then doing these full-body resistance exercises 2-3 times a week and eating healthy (low carb + slight calorie deficit).


    CJ says:

    I was wondering if you had any videos on getting leaner arms and shoulders. I’m an athlete and having bulky arms is now something I have to deal with. Are there any exercises I could do to get lean arms?

    Cayla says:

    I used to to pay volleyball and my thighs were pretty skinny but I still had some inner thigh fat. I’ve stopped playing and the top of my thighs have gotten fatter. I also do liftweighting at school. I’ve taken your body quiz but I’ve gotten two results so I’m not sure which Body I have…

      Marina - Lean Legs Support says:

      Hi lovely,

      Thanks for reaching out! If you’re not sure about your body type, you can always send us a picture on [email protected] and Rachael will be able to determine which body type you are :)

      After she determines that, she’ll have a much better idea of what you should do to get results you want!


    Archana says:

    Hey Rachel!
    I am from India, and I am a college student. I play badminton on the weekends and I have thick thighs. How do I go about the lean leg program?? Also how to incorporate all the workouts in a week?? Like how do you mix the ab workout, core workout and upper body workout along with the leg workout. Also should I run everyday? P.s I am a mesomorph.

      Marina - Lean Legs Support says:

      Hi lovely,

      Thanks for reaching out! I completely understand how you feel and I’ll do my best to help! :)

      If your goal is to slim down your legs there are 3 steps you should follow – do the right type of cardio, do bodyweight resistance training and adjust your diet for weight loss.

      Rachael has a very detailed blog post that will help you learn how to slim down your legs so please go give it a read https://www.rachaelattard.com/how-to-get-skinny-legs-cardio-for-lean-legs/

      And to answer your more specific question, Rachael recommends that you do resistance training 3 times per week – full-body workouts and then once per week focus on your lower body. And as for cardio, she recommends running 2-3 times per week.

      Let me know if you have any other questions! xx


    Kirsten Coble says:

    I want to be able to watch the Lean Legs Course on my TV. Is that possible? I have a smart TV and an Apple TV. Thanks!

      Marina - Lean Legs Support says:

      Hi lovely,

      Thanks for reaching out! If you have a smart TV and mirror your screen via AirPlay, I think you should be able to watch our videos on it. Let me know if you have any other questions! xx


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